Workout / Nutrition / Supplementation Questions - ATHLEAN-X "Hangs out" with Fans

[00:06] [Music]

[00:08] what's up guys Jeff Cavalier aex.com uh

[00:12] a little bit of a different setting here

[00:15] and in a completely different

[00:16] environment this is a Google+ hangout

[00:19] what I decided to do was in the middle

[00:21] of the week guys I've always been asking

[00:22] now for more content from us at athletex

[00:25] can we come up with uh another video for

[00:28] the week and to make it somewhat

[00:30] different and to also give me a chance

[00:32] to interact with some of my fans and

[00:34] some of the guys that are following affl

[00:36] X in our Channel I figured let's do a

[00:38] hangout so what we did was we posted

[00:41] quickly over on our Facebook fan page

[00:44] that we would be doing a h hangout here

[00:47] today uh specifically really around the

[00:49] topic of around 60 days to summer and

[00:53] getting into shape when we know it's

[00:55] sort of crunch time right we got to get

[00:57] into uh the best shape we can I got all

[01:00] my dogs here guys you guys know that

[01:01] we're doing this live at my house um so

[01:05] basically with the theme of 60 days to

[01:08] summer we put it out there and we'

[01:09] selected a couple guys to come in and

[01:12] join me here on on this hangout and I'm

[01:14] going to do that in the uh in the weeks

[01:16] going ahead so you want to make sure

[01:18] that you are a fan of our fan page which

[01:20] is facebook.com ainex so you you get the

[01:23] notice of this you also want to be

[01:25] follow me on Google+ so you can get the

[01:27] notice of this also so anyway with me I

[01:30] have Jackson and uh manur two guys that

[01:34] have foll the program for a

[01:36] while so uh come here so we've got

[01:40] Jackson and Jackson's a a a college

[01:43] student right down at South Florida yep

[01:46] and manour is the other end of the

[01:47] spectrum manur is 40 years old uh he's a

[01:51] father um you know two two kids as he

[01:55] was telling me before we joined this uh

[01:56] this hangout so two guys of probably

[01:59] different goals or maybe the same goals

[02:00] but different uh demands every day of

[02:04] what they have to deal with that might

[02:06] be getting in the way of them getting in

[02:08] shape so I just figured let's throw it

[02:10] right out to the questions so that I can

[02:12] hopefully be of help to these guys

[02:14] specifically in anybody that's watching

[02:17] uh guys that can actually uh you know

[02:20] feel as that they have the same issues

[02:22] so Jackson let's start with you college

[02:24] guy University of South Florida yeah I

[02:27] got I haven't got the green on to go

[02:28] with it um

[02:30] I was uh me and my roommate were

[02:32] actually just talking about this two

[02:33] days ago how you can you can go from one

[02:36] website and see uh like nutritional

[02:39] information but then it doesn't matter

[02:41] what you find you can find 100 180

[02:44] degrees of something completely

[02:46] different like whether it's like carbs

[02:49] or you know that intermittent fasting

[02:51] that you did a video on yeah like that

[02:54] and um I think one of the the big things

[02:57] that I have trouble with is trying to

[02:58] figure out like

[03:00] how like how many carbs to eat because a

[03:02] lot of times I think that that can kind

[03:05] of be the big like seesaw uh of where

[03:09] you see your gains and stuff so I was

[03:11] just kind of kind of we to get your idea

[03:13] like of of nutrition um maybe a little

[03:16] bit more than we have in the the portal

[03:19] that's online yeah well when it you're

[03:22] right when you know the there's

[03:24] definitely nutrition like almost every

[03:27] topic though you can cover weight

[03:28] training the same way every is going to

[03:30] have a different opinion unfortunately a

[03:33] lot of times a lot of the opinions are

[03:35] created uh I feel from marketing needs

[03:38] right if you're gonna if you're gonna

[03:41] sell a program and we have a program you

[03:44] guys know we have athl X the guys have

[03:45] used it you've used it you know that you

[03:47] know the right program can deliver

[03:49] results well in order to position

[03:51] yourself uniquely a lot of times people

[03:53] will change the position that's sort of

[03:57] followed in order to be completely

[03:59] unique right and it makes for good

[04:02] thought or for you know uh debate of oh

[04:06] no no you're training that way you need

[04:07] to train completely you know a different

[04:09] way um and if they can support it with a

[04:12] couple you know a couple claims it

[04:15] actually might sound convincing to you

[04:17] you know but the fact of the matter is

[04:19] there really there really are certain

[04:22] ways depending upon goals to achieve

[04:24] what you're trying to achieve and I

[04:26] think when it comes to nutrition there's

[04:29] no two ways about it when I think but

[04:31] the number one criteria for any

[04:34] nutrition plant and we can get into the

[04:35] specifics a little bit in a second here

[04:37] but any nutrition plan it has to be the

[04:39] followability I kind I don't even know

[04:41] if that's a word but I say that all the

[04:42] time if you can't follow it it ain't

[04:45] gonna work okay because you're not

[04:47] really looking for at least my guys

[04:49] aren't looking for shortterm results to

[04:53] to look good for three months out of the

[04:55] year and unfortunately I see that all

[04:57] the time there's guys that look good for

[04:59] literally three or four months and then

[05:01] they spend the whole rest of the winter

[05:02] either on a bulking program or whatever

[05:04] they want to call it but they look like

[05:06] crap for seven months out of the year so

[05:09] if you're gonna have a program that

[05:10] allows you to look good all the time and

[05:13] not just for summer like the theme of

[05:14] this video then it's got to be something

[05:16] that you can follow so now my question

[05:18] to you would be from a followability

[05:21] standpoint you know what works for you

[05:23] could intermittent fasting work for you

[05:26] year round have you tried intermittent

[05:29] fasting all yeah I did um and it was

[05:33] actually after I saw your video I was

[05:34] like I've never heard of that um yeah

[05:36] but I tried it and yeah it's it's

[05:38] probably not a longterm thing because

[05:40] you just get ravenous like when you

[05:42] haven't had your meal forever yeah I

[05:44] mean and so the answer though is that

[05:47] intermittent fasting done for a period

[05:50] of time it certainly works like there's

[05:51] guys that have used it that will get

[05:54] results from it but my my question and

[05:57] and always back and return is well

[05:58] that's great you know do it short term

[06:00] and again for the theme of this of this

[06:03] video you know get ready for summer

[06:05] maybe a guy wants to try that but if he

[06:07] can't sustain that for the entire summer

[06:08] he not going to sustain the look so I'm

[06:10] always about trying to find long-term

[06:13] Solutions so in the followability we

[06:15] always want to make the nutrition as

[06:17] simple as possible and you mentioned

[06:19] carbohydrates being something that uh

[06:22] can fluctuate for you I mean the reason

[06:24] being is that the carbs are always going

[06:25] to be for the most part uh the major

[06:27] constituent of the three macro nutrients

[06:29] in your diet right from fats to proteins

[06:32] to carbohydrates so especially because

[06:34] there's sort of two broad categories of

[06:37] carbs your star two carbs and your

[06:38] fibers carbs so they're going to make up

[06:40] the most meaning that you're going to

[06:42] have the most fluctuation between

[06:44] percentages in that category you know

[06:47] the carbohydrates so I kind of try to

[06:50] break it down though instead of

[06:52] measuring out your your macronutrients

[06:54] to the gram of trying to is is there a

[06:57] way that I can influence your decisions

[06:59] on what to eat in a more broad sense

[07:02] because that's just going to make it

[07:03] easier for you if you have to count your

[07:05] Macros every single day the likelyhood

[07:07] that you're going to continue that year

[07:09] round and look good year round is low so

[07:13] yes there's an education component and

[07:14] as you become more uh educated on it

[07:17] you're going to be you know more

[07:19] familiar without having to actually

[07:20] measure but in the grand sense what I

[07:23] like to say is when you're looking at

[07:25] how to how to create a meal you should

[07:28] look at your plate right as a way to

[07:31] sort of visually divide that and for me

[07:34] I always start with the protein because

[07:35] I think that you need guys need to have

[07:38] protein in every meal a constituent of

[07:40] that should be protein and from there we

[07:42] build off of that so the rest we

[07:45] basically have like one third of that

[07:46] plate covered by protein the rest of

[07:48] that plate the twoth thirds should be

[07:51] comprise your carbohydrates and I just

[07:54] say of that two-thirds of the plate you

[07:56] should double the amount of F of starchy

[08:00] carbs so let's just say for I love sweet

[08:02] potatoes so for me it's like sweet

[08:03] potatoes is my starchy carb put double

[08:05] the amount of your fibrous carbs on top

[08:07] of that could be broccoli could be

[08:09] spinach could be uh saut mushrooms could

[08:12] be you know more of your starchy

[08:13] carbohydrates it's gonna act as a as a

[08:16] appetite suppressant you know it's going

[08:18] to fill you up because of the the fiber

[08:20] in the in the fiberous carbs and it will

[08:22] still leave you feeling satisfied and

[08:24] full because you're talking about a big

[08:26] plate full of food right you got 2third

[08:28] of of you know uh two times the amount

[08:31] of your starchy carbs in fibrous carbs

[08:33] and you have a big portion of protein

[08:34] too so again I try to stay out of those

[08:37] specific uh macronutrient numbers

[08:40] because I feel that's where guys get

[08:41] hung up and that's where results stop so

[08:44] what I would recommend is if you're if

[08:46] you're visually going for that in every

[08:48] single meal then you need to start to

[08:52] play around with your uh your your two

[08:56] to two to one ratio there of your

[08:57] fibrous to startg carbs if you find that

[08:59] you're still either retaining too much

[09:01] water or you find that you're still kind

[09:02] of holding on to too much fat then maybe

[09:05] that ratio needs to come a little bit

[09:06] higher than two to one maybe it needs to

[09:08] be more like three to one right or or or

[09:10] two to a half you know just start to

[09:13] favor it a little bit more start at one

[09:15] meal like I would say start at dinner

[09:18] because that's tend tends to be where

[09:19] guys will maybe eat the wrong kind of

[09:21] carbs uh there's really limited food

[09:23] options when you're talking about

[09:24] breakfast there's not so many meals that

[09:26] people eat for breakfast but at dinner

[09:27] there's so many different types so I

[09:29] would start at dinner make your

[09:31] modifications there and then see how

[09:33] your body reacts over the course of the

[09:36] next few days you know and then if

[09:38] you're liking what you're seeing that

[09:39] the direction you're going in then stick

[09:41] with that if you don't like the

[09:42] direction you're going in then kind of

[09:44] shift that ratio but your protein

[09:45] constituent should stay the same and

[09:47] everything else should sort of stay the

[09:48] same so it gives you an opportunity to

[09:51] tweak your Macros without having to

[09:52] break out you know the the calculators

[09:55] to do everything mathematically to the

[09:57] te because the second you as a student

[10:00] don't have the time to do that you're

[10:01] going to eat the wrong thing because

[10:02] it's just easier to do it that way right

[10:04] so we got to make sure you dialed in

[10:06] making it simple perfect I'll jump over

[10:09] to manur and then we'll go back uh for

[10:12] another question manur what is uh what's

[10:15] the question you have for

[10:18] us um I just started taking the

[10:20] supplements how do they um you

[10:24] know H how how can I use them sort of

[10:27] with the meal

[10:28] plan that's a good question um you know

[10:30] it depends

[10:32] on it really again like so you're you

[10:35] what what's it what's your typical day

[10:36] like because you you're a father you

[10:38] gota you gotta go to work what is your

[10:40] typical day like when do you like to

[10:41] work

[10:43] out uh I train in the morning usually so

[10:47] first thing in the morning yeah so I

[10:49] usually get up and then you know I'm not

[10:51] sure like do I skip breakfast and just

[10:53] take the Pre-Workout or yeah so in terms

[10:57] of working out in a completely fasted

[11:00] State I personally can't do it I I I

[11:03] find myself dragging if I don't have at

[11:05] least something so what I would

[11:07] recommend to you and you know in the the

[11:09] the Pre-Workout alone is not going to be

[11:12] all that satisfying but what I might do

[11:14] is literally just take like like a

[11:15] banana or something just something

[11:17] really quick it's not considered your

[11:19] breakfast so I'm not saying eat your

[11:20] breakfast first it's just something to

[11:22] put into your stomach to just give

[11:24] yourself you know a little bit of

[11:26] nutrition and also if you're the type

[11:28] that gets distracted by hunger you can

[11:30] kind of get that out of the way by

[11:32] giving yourself at least something and

[11:34] then take your pre-workout so the RX one

[11:36] will you take then workout you should

[11:38] take it around 30 minutes before you

[11:40] work out but you work out after that and

[11:42] then after you're done you'd have your

[11:44] breakfast now going throughout the rest

[11:47] of the day you can either there's two

[11:50] options you can either have your

[11:51] post-workout right there after your

[11:53] breakfast it depends upon how much time

[11:55] you have before you got to get out the

[11:56] door but you could either have your

[11:57] post-workout right then and there take

[11:59] your breakfast with you to work if you

[12:01] you know and eat it an hour and a half

[12:03] or so later or you could eat that as

[12:05] your your breakfast as your post-workout

[12:08] and then treat your post-workout more as

[12:10] a um as a meal replacement shake maybe

[12:13] midm morning or um you know in the

[12:17] afternoon as a mid as a mid-afternoon

[12:18] snack so we've had guys do both and get

[12:21] incredible results out of it so you know

[12:24] you do have that that that window of um

[12:27] of opportunity after you're done working

[12:28] out out but provided you're following

[12:30] the meals on the athletex meal plan that

[12:32] are all structured you know in the same

[12:34] way that our supplements are we giving

[12:36] you what we think you need and and you

[12:39] know not the stuff that you don't you

[12:41] can use that as a

[12:42] post-workout uh your one of your meals

[12:44] as a post workout so you don't have to

[12:45] feel so restrained to having the rx2

[12:48] immediately after you're done but we

[12:50] have guys do both and they get

[12:51] incredible results and of course at

[12:53] night always before you go to bed uh rx3

[12:57] you the uh overnight recovery

[12:59] is that similar to how you've been using

[13:01] it or you have you been doing it

[13:02] slightly

[13:03] differently um yeah I'm kind of I've

[13:06] been kind of you know sometimes I'll go

[13:08] back and forth between skipping

[13:09] breakfast and taking rx2 or taking or

[13:12] having breakfast and then not taking rx2

[13:15] but rx2 is like I think that tastes

[13:17] great you know and I love mixing it with

[13:19] fruit and stuff so right right I

[13:22] definitely want to get it in in my body

[13:24] I just you know I wasn't sure the best

[13:26] you know best way to do it because of my

[13:27] my trading schedule

[13:29] yeah great by the way what's that the

[13:32] new formula is great it's it's it tastes

[13:36] like candy if I told you how long we

[13:38] worked on that you would be uh you

[13:41] wouldn't believe me I mean we have I've

[13:44] said before you know on our videos and

[13:46] it's funny because I got a lot of

[13:48] feedback on this past week's video uh

[13:50] about my my take on some of the other

[13:54] supplements that are out there but you

[13:55] know I take this stuff really seriously

[13:57] as you guys understand and um I uh you

[14:00] know when I came up with uh these

[14:02] formulas I really tried to do the best I

[14:04] could and we did we had some early

[14:05] feedback from guys that didn't like the

[14:07] taste um and we worked hard on trying to

[14:10] perfect that so I appreciate the

[14:13] feedback because I know how much went it

[14:14] to try to make sure that they were uh as

[14:16] good as we can make

[14:18] them um Jackson I'll go back to you

[14:21] what's another thing that's sort of on

[14:23] your mind actually Ryan just uh just

[14:26] joined us and when he tuned will be able

[14:29] to get his take too what's up

[14:32] Ryan I don't think you can hear us yet

[14:35] so while he's figuring out his audio uh

[14:37] Jackson what's your question uh I know

[14:40] that sometimes you talk about like

[14:42] making sure of not overtraining or like

[14:44] adding things into to the workout uh

[14:47] program because you try to have it all

[14:49] Incorporated uh one thing I've been

[14:50] doing a lot though is like biking to

[14:52] school uh and it's only maybe four miles

[14:54] but you know it's like eight miles there

[14:56] and back sometimes I have to go twice so

[14:58] that's like 16 miles of biking in a day

[15:01] do you think is that like becoming too

[15:02] much um should I try to drive more or is

[15:05] it still healthy to do

[15:07] that there's there's two things when it

[15:09] comes to overtraining the first thing is

[15:11] you have to uh do a self assessment so

[15:14] do you find that you're you're dragging

[15:17] you know at the end of a day or do you

[15:19] find that when you're about ready to hit

[15:20] your next strength trending workout you

[15:22] don't have the ability to exert the

[15:24] energy that you wish you would or that

[15:27] you're uh even that your weights aren't

[15:29] increasing at any point because your

[15:31] strength levels aren't going up um do

[15:33] you find that you have Disturbed sleep

[15:35] that you can't really sleep well at

[15:37] night um those are sort of indicators

[15:40] that you might be overtraining um and if

[15:43] that's the case I would start looking at

[15:45] some of those other things you know some

[15:47] to some guys that and maybe to you that

[15:51] that bike ride is nothing because you do

[15:52] it so often you know so it's really not

[15:55] taxing you in a way that would that

[15:56] would cause you to be overtraining uh

[15:59] especially if in all the other areas

[16:00] you're uh you're excelling you know that

[16:03] you're not seeing any of that um but you

[16:06] can you know you can kind of gauge that

[16:08] yourself it's it's funny because I was

[16:10] just having a discussion with someone

[16:11] about this um

[16:13] yesterday it tends to be that the the

[16:16] the the type of conditioning in cardio

[16:18] that leads to the most overtraining is

[16:21] sort of that midlevel um mid-level

[16:23] exertion so the guys are training really

[16:25] hard like they do with athl burst

[16:27] training right it's it's brief it's

[16:29] intense it is both anerobic and aerobic

[16:33] uh it gets the benefits of both and then

[16:34] it gets you out of the gym it's it's a

[16:36] nice uh it's a nice uh you know partner

[16:40] for the strength training workouts

[16:41] because it doesn't lead to high high

[16:43] volumes and you know eventually

[16:46] overtraining the low like real low

[16:49] intensity stuff the stuff where you're

[16:50] like on a Sunday walk with your

[16:51] girlfriend I mean that that you know

[16:53] that's not even high enough intensity to

[16:55] cause any type of over training you

[16:57] could do that for six hours in the day

[16:58] and it's just not there's just no

[17:00] intensity there so you know your bike

[17:01] ride I'm sure would probably fall into

[17:03] that range that potentially could do

[17:05] that but if you're not seeing any of

[17:07] those sort of uh um indicators of of

[17:11] overtraining then I would say no you

[17:12] don't you don't have to you don't have

[17:14] to worry about okay perfect thank you

[17:16] hey Ryan you with us yeah can you hear

[17:18] me I can how's it going awesome good

[17:22] how's it going you up here up here up

[17:24] here Wisconsin where it's cold yet oh is

[17:26] it still cold there yeah it's still

[17:28] 50 today so I mean it's getting better

[17:30] we just got our first warm day here so

[17:32] did where you connect it right yeah yeah

[17:35] see more no uh we're down in Fairfield

[17:38] County

[17:39] so okay gotta yeah my question uh now

[17:43] when you do e burst trading Jeff do you

[17:45] recommend doing it in the morning for

[17:47] the best results or do you recommend

[17:49] doing it you know in the afternoon like

[17:50] after work or something it's funny you

[17:52] my answer to this question is always

[17:54] whenever the hell you're going to do it

[17:56] you know because as long as you don't if

[17:58] you're consistency is the key for

[17:59] anything you know whether it's following

[18:02] a workout program or whether it's you

[18:04] know following a specific part of a

[18:06] workout program be it conditioning or

[18:07] weight training it's consistency right I

[18:10] mean especially I could tell you just

[18:11] from a standpoint of you know I never

[18:14] saw results personally in my own

[18:16] workouts until I got consistent about it

[18:18] and and it wasn't until I actually

[18:19] started caring about uh the outcomes so

[18:22] we're sort of caught in this catch22

[18:24] where you don't care because you don't

[18:26] see the results you know what I mean

[18:29] you can't stay motivated so you got to

[18:31] have that turning point where you're

[18:32] able to finally start seeing results

[18:35] because then you're like oh I actually

[18:36] look better from the work I'm putting in

[18:38] I want to continue to do this it makes

[18:40] consistency a lot easier I think that's

[18:42] the key to a program like a x is if we

[18:45] can generate results like you guys have

[18:47] had you know you start to see you start

[18:49] to feel more uh more uh inspired by that

[18:52] to stay with it but in terms of specific

[18:55] conditioning um again it falls in that

[18:57] same thing whenever you can do it so I

[18:59] have guys that will write to us and tell

[19:01] us they got great results doing it first

[19:02] thing in the morning um a guy like manur

[19:05] probably who works out first thing in

[19:06] the morning if he doesn't do it then

[19:09] he's probably not g to do it because you

[19:11] got two kids by the end of the day he

[19:13] things come up you know we always kind

[19:15] of let things get in the way and it the

[19:18] the chances that you're going to get

[19:19] that workout done go down so I would say

[19:23] that if it works for you best in the

[19:24] morning and that's when you're going to

[19:25] do it then definitely do it you know we

[19:27] know that from on a

[19:28] um in a fasted State you're going to be

[19:31] able to you know uh depending upon again

[19:33] the intensity that you're doing it at

[19:35] hopefully at a high intensity you're

[19:36] going to be able to get a little bit

[19:37] more fat oxidation more quickly so if

[19:40] you are that type that needs that extra

[19:42] little boost there then yeah then try to

[19:43] do it in the morning but again if the if

[19:46] the difference is do it in the morning

[19:48] and get a little bit of extra boost or

[19:50] or don't do it in the morning but just

[19:52] make sure I'm consistent with it and get

[19:53] the the additive benefits of it then

[19:55] make sure you do it where you're going

[19:56] to do it consistently okay and then um

[19:59] kind of to piggy back off that if I'm

[20:01] doing like an ax2 workout late at night

[20:03] one night and then I want to do it early

[20:04] in the morning is that really going to

[20:06] affect my results I mean how much time

[20:07] should you loot between those I mean sh

[20:09] if I'm doing like um a Tuesday night

[20:11] night workout then I don't have time

[20:13] Wednesday night but Wednesday morning I

[20:14] mean is it gon No it should no because I

[20:17] mean well are you are you a supplement

[20:19] user or are you an AR absolutely all

[20:21] right so I mean if you if you are you

[20:23] know taking the recovery at night again

[20:25] and optimizing and doing the things I

[20:27] always tell you guys to do to actually

[20:28] value your sleep because it's really

[20:30] where you grow you grow during your

[20:31] sleep not in the gym you know I can't

[20:33] understand that enough is the gym is the

[20:34] stimulus but the only place that you

[20:36] actually do the growth is when you're

[20:37] sleeping if you're taking the

[20:39] supplements and you're you're you're

[20:40] using them and optimizing your recovery

[20:43] you know you got to remember too that

[20:45] even if you're doing another strength

[20:46] training workout the next day and even

[20:47] if it's early in the morning um the way

[20:50] we try to design those is to not be

[20:51] doing them in the same uh the same

[20:54] muscle groups right you don't want to

[20:55] hit the same muscle groups right there

[20:56] back to back so so you want to give

[20:59] yourself the opportunity to switch up

[21:01] the area of focus so that uh we talk

[21:05] push pulling you know if you do a a

[21:07] pushing muscle group one night you're

[21:09] doing a pulling muscle group the next

[21:10] night you actually could have the the

[21:12] benefits of um enhanced recovery because

[21:15] you're working the antagonistic muscles

[21:16] to the ones you just used so you're

[21:18] getting almost like a stretching effect

[21:20] on the muscles that you work the night

[21:22] prior an active stretch of the muscles

[21:24] you were the night prior okay no big

[21:26] deal it's totally totally fine sure okay

[21:30] cool we just had uh who joined us John

[21:35] yeah I joh can hear me yeah I can hear

[21:38] you oh cool y you sporting the athlete

[21:41] next

[21:43] gear on the

[21:47] hat I think we lost him yeah I think so

[21:50] he froze in time oh yeah I am oh all

[21:54] people are gonna think that I

[21:57] put

[21:59] do me a favor turn down your um um turn

[22:01] down your uh uh um your your your your

[22:06] signal on the upper right hand side of

[22:07] the screen there where those bars are

[22:10] turn it down just like one notch or so

[22:13] and should improve your connection

[22:15] hopefully

[22:19] okay so what's your uh what's your

[22:21] question sorry about

[22:23] that um hit mob hit

[22:26] Mobility um are you I I have really bad

[22:30] hit

[22:31] Mobility yeah I play

[22:33] baseball

[22:35] okay that's not a good combination for a

[22:38] baseball

[22:39] player that's not a good combination

[22:42] player so what's what's

[22:45] upil it's a lot of in my hip flexors

[22:48] yeah and I can't I can't squat down low

[22:50] very

[22:51] well and let me guess you're a

[22:53] catcher no or an infielder um I in first

[22:58] base okay you got you gota be able to

[23:01] squat yeah so what's what are you what's

[23:04] the

[23:05] problem um I'm I'm really tight down

[23:09] like I can't squat or anything but are

[23:12] you finding that you're having

[23:13] limitations squatting like you can't get

[23:15] down low

[23:16] enough yeah you know most likely not a

[23:19] hip flexor issue because as you know

[23:21] when you when you squat down the hip

[23:22] flexors are shortening so either a glute

[23:26] issue with which is rarely um you know a

[23:30] problem and more likely an ankle issue

[23:33] and when I say ankle you got to look at

[23:35] the muscles at Cross the ankle so most

[23:36] likely a calf issue uh tightness in your

[23:39] calves do you do you stretch your calves

[23:41] all or do you know if you have tight

[23:43] calves yeah I I have really tight calves

[23:46] and really tight hips yeah I

[23:48] mean yeah you you definitely have to I

[23:51] mean in calf stretching is one of those

[23:53] things that you have to do every day

[23:56] it's it's again it goes back back to

[23:58] what I was talking about with with Ryan

[24:00] about consistency you have to do calf

[24:01] stretching every day because it's it's

[24:05] one of those muscles that again is being

[24:06] relied on daily as we work uh as we walk

[24:10] and uh the this the tight situations

[24:14] that have built up and developed over

[24:16] the the years um are not going to be

[24:19] something that's undone with either

[24:20] inconsistent work or um you know not not

[24:25] a severe enough Focus to it so so some

[24:28] of the things I like to do obviously you

[24:30] got to make sure that you're stretching

[24:31] your calves out both with a straight

[24:32] knee and a bent

[24:33] knee so there's a difference right when

[24:36] we're when we're stretching the uh the

[24:38] gas rock out you want to make sure you

[24:39] have your knee straight to get the Solus

[24:42] which I think is going to be more of an

[24:43] issue for you is is probably underlying

[24:46] Sol is tightness you're going to want to

[24:48] have a bent knee so you can go to like

[24:51] the easiest way to do it I always

[24:52] recommend is go to like a a a step in

[24:55] your house you know hold on somewhere

[24:57] just let your ankles kind of drop off

[24:58] the back of the step make sure your

[25:00] knees are locked solid locked out so we

[25:04] can make sure you're you're maximizing

[25:05] gas Rock stretch there you can tighten

[25:07] your quads to actually do that let your

[25:10] your ankles just drop over the you know

[25:11] over the edge of the step just like that

[25:14] you know and get a good stretch in

[25:15] through the uh through the ankles and

[25:18] then after you stretch that then bend

[25:20] your knees so squat down same position

[25:22] bend your knees and squat down so you

[25:24] can get the Solus involved and again I

[25:27] think that for most guys who are going

[25:28] to Short change their cap stretching

[25:30] they sure as hell AR going to put an

[25:32] effort into their solia stretching and I

[25:33] think that's where you know guys can

[25:35] totally uh benefit so if you that out

[25:39] you know and then as far as the the hips

[25:41] go um don't underestimate foam rolling

[25:44] for the hips too you know I'm talking

[25:45] about side of the hips IT band and and

[25:48] the glutes do you do any foam rolling at

[25:51] all no I've never done it no you got to

[25:53] get one I mean they're very inexpensive

[25:55] they're only about 20 bucks or so you

[25:57] know you roll R out your glutes you roll

[25:58] out your uh uh IT bands you just kind of

[26:01] lay on the side of it and use that to uh

[26:04] to do it because it's not always about

[26:06] the flexibility of a muscle or how far

[26:08] you can stretch point A to point B but

[26:10] it's what's the quality of the muscle in

[26:12] at all points in between there's a big

[26:14] difference just being able to pull this

[26:16] side further away from that side doesn't

[26:18] necessarily do anything to improve the

[26:20] quality of that muscle in here if this

[26:22] is all filled up with Kinks there's

[26:24] nothing that's going to get that out

[26:26] other than kind of rolling those Kinks

[26:27] out

[26:28] you remember doing that after weight

[26:30] training right after yeah yeah I think

[26:33] it's a great time for it you recovery

[26:35] wise okay all right that's

[26:39] cool who uh man do you have another

[26:44] [Music]

[26:46] question is manur there yeah I'm here

[26:50] you got another question

[26:56] um

[26:59] you didn't prepare for this or

[27:02] something I'm sorry I'm getting

[27:05] interference as you guys know I kind of

[27:07] did let me just recap while he's

[27:08] thinking of this question I I literally

[27:11] um announced this uh last minute up on

[27:13] Facebook I thought it' be a cool thing

[27:14] to do as a different type of video that

[27:17] we could put out uh for our fans and did

[27:20] it here kind of last minute announced a

[27:22] Google+ hangout these guys uh were

[27:24] selected uh from the group that posted

[27:27] and uh here we are and you know

[27:30] answering their questions so if these

[27:31] you know we might do some more of these

[27:32] throughout um you know the months

[27:35] ahead so what what uh what's what do you

[27:43] got is he still

[27:46] there I think he's think he lost

[27:51] connection

[27:52] um anybody else have a

[27:55] question um I got one

[27:58] okay um as only being 16 yeah and I've

[28:03] been running my own workout programs and

[28:05] stuff do you have any advice on becoming

[28:07] a fitness entrepreneur like

[28:10] yourself uh you know I think you you

[28:13] probably got the uh the first ingredient

[28:15] which is to have a passion for it you

[28:18] know I think if you have a passion for

[28:20] uh for Fitness um it's going to consume

[28:22] you uh it's something that literally

[28:24] consumed me from high school so right

[28:27] around your age right a little bit

[28:28] probably 15 years old was really when it

[28:30] first but um if you've got a passion for

[28:33] it you'll find that you wake up every

[28:35] day thinking of new things to do and and

[28:38] uh new ways that you can make yourself

[28:40] better and then at that point when

[28:42] you've kind of you know figured out what

[28:45] is helping you you become so excited

[28:48] about it you want to tell other people

[28:50] right so uh in this day and age with the

[28:53] fact that we live in this you know uh

[28:56] world of such access through things like

[28:58] Google+ Hangouts and the internet and uh

[29:01] YouTube and everything else like it

[29:03] becomes a lot easier to spread your

[29:04] message to people right you know so I

[29:07] think if you've got the passion in terms

[29:09] of an educational standpoint I'll never

[29:12] um I I would never trade in my my uh uh

[29:16] education as a physical therapist

[29:17] because it Mak it makes me look at

[29:19] things completely differently you know I

[29:21] remember how I looked at things as as a

[29:23] guy that was that just liked working out

[29:26] um in high school you know I used to go

[29:28] to the gym and do everything that you

[29:29] got played Sports and I like I like to

[29:30] work out but it wasn't until I became a

[29:33] physical therapist that I was forced to

[29:34] like look at things a lot more uh uh

[29:38] critically you know or or in I think in

[29:40] a way that could be way way more

[29:42] productive um I think one of my biggest

[29:44] strengths is as a PT from being a PT is

[29:47] the ability to adapt on the Fly come up

[29:50] with variations for exercises you know

[29:52] listen to what someone's Uh current

[29:54] situation is and come up with a an

[29:56] exercise on the spot that would allow

[29:58] them to still see the benefits of what

[30:00] that exercise is despite the fact that

[30:02] they might have a limitation because you

[30:03] shouldn't just have to throw in the

[30:05] towel if you've got a uh an exercise

[30:07] limitation right or I mean like maybe a

[30:11] sore shoulder or a bum knee you know

[30:13] I've been working out with two bum knees

[30:15] for the for the last you know five years

[30:18] but it I'm still able to do what I have

[30:20] to do uh because there's other things we

[30:22] can do there's other ways we can train

[30:24] them that don't just bang away at those

[30:26] at those a so if you could and you can

[30:30] steer yourself down the road of of of

[30:32] physical therapy and having that sort of

[30:34] knowledge dude I would definitely go for

[30:36] it you know and it's going to make you

[30:37] look at things a lot differently but you

[30:39] don't have to depart from your initial

[30:41] love which is strength and conditioning

[30:43] all right thank you Jeff any certif any

[30:46] certifications you recommend for

[30:48] personal training wise I've been kind of

[30:49] like dangling with the idea of getting

[30:51] more involved in that than I am right

[30:52] now and I'm the one who ask my personal

[30:54] training questions to see if you're

[30:55] coming out with some kind of

[30:56] certification for athl act sometime

[30:58] future yeah well the good news is we are

[31:01] actually um it's something as you can

[31:03] imagine it's it's a it's uh there's a

[31:06] lot that goes into it because we're not

[31:08] trying to create um you know uh a

[31:11] weekend certification course you know

[31:13] like come and then you leave and all of

[31:15] a sudden you're you're certified and can

[31:17] go off on your way and I mean there's

[31:18] there's a lot of places out there where

[31:20] I don't want to name name specific

[31:21] groups and names but you know there

[31:24] there are lot lots of areas that are

[31:26] utilizing that type of certification

[31:28] program and um unfortunately you know

[31:31] they're creating some dangerous training

[31:33] environments for people that don't know

[31:34] any better you know uh and we wouldn't

[31:38] we're not We're not gonna do that you

[31:39] know we're gonna kind of raise the bar

[31:41] on the the standards for that but one

[31:43] group that I think that does do a good

[31:45] job of that currently and the one that

[31:48] I'm actually part of and it wasn't that

[31:49] I made the um that I made the uh uh

[31:53] decision to even join them over all the

[31:56] others it was that it was what was

[31:58] recommended to me at a very early stage

[32:00] coming out of college was the national

[32:03] strength and conditioning Association so

[32:05] the NCA I think they are the gold

[32:07] standard in um in strength and

[32:09] conditioning right now of all the

[32:11] organizations I know there's a lot of

[32:12] them out there but they're the ones that

[32:14] kind of uh I think hold the highest

[32:16] standards you know you have to be a um a

[32:19] college grad you got to hold a degree in

[32:20] a related field um you know they they

[32:23] kind of have their requirements a lot

[32:25] more than that there's there's a more

[32:26] EXT a testing phase um you know there's

[32:30] they do it I think they do it right you

[32:32] know and and uh again I'm I could say

[32:35] things about them if I wanted to it's

[32:37] not like I'm an ambassador for them I

[32:38] just that's the organization that uh I

[32:41] was told to join as I said first coming

[32:43] out that's the one that we actually

[32:45] interestingly from Major League Baseball

[32:48] um the strength coaches are all required

[32:50] to be members of the national strength

[32:51] and conditioning Association okay that's

[32:53] any indication for you I would say that

[32:55] that's the one held in the highest

[32:56] regard y okay cool yeah except we kind

[32:58] of like holding off you know as far as

[33:00] getting certified I mean I did it

[33:01] part-time here and there but I mean just

[33:03] with my fitness knowledge but um I mean

[33:07] yeah I just curious if you're coming up

[33:08] with something that's kind of good it's

[33:09] good to hear that's cool so yeah yeah we

[33:11] will uh the time frame I'm not quite

[33:13] sure on yet but we uh uh as I said

[33:16] because we're gonna all the stuff that

[33:17] we have to put together to to do it um

[33:20] is is pretty massive but it's definitely

[33:22] something the works because like you

[33:24] there have been so many guys have been

[33:25] writing in I know I have a lot of

[33:26] trainers that follow my stuff and um I

[33:29] think it'd be a cool opportunity to not

[33:31] just provide some sort of certification

[33:33] but uh get a little bit more uh direct

[33:36] time with the guys like you who Wanna uh

[33:38] want to take it to that next level yeah

[33:40] that'd be

[33:41] cool um anybody else did uh did man find

[33:45] his way back in here or

[33:47] no no I think he's gone he gone how

[33:50] about Jackson what's up with you any

[33:52] other questions yeah um I actually have

[33:54] two I think one of them will be really

[33:55] easy to answer uh and it's just what um

[33:59] what would your workout or exercise

[34:01] alternative be for dips like upright

[34:04] dips I've been doing decline bench press

[34:07] but I don't know if you have like

[34:08] another recommendation other than

[34:10] that for what reason medically or or

[34:14] because you're just looking for a

[34:15] different a different no because I like

[34:18] I either have the option of going to the

[34:19] USF Gym and waiting forever for all of

[34:21] the equipment or I can go to my um

[34:25] apartment gym which doesn't have a place

[34:27] that I can do dips but I take my

[34:29] dumbbells and I I can do most of the

[34:30] stuff there but I can't do the dips like

[34:33] they don't so you're your environment

[34:35] would be a home training environment

[34:38] yeah yeah

[34:41] um put me on the spot like I said I can

[34:43] come up with exercises on the Fly for

[34:45] anybody that needs any kind of what

[34:47] about pushing what about pushing two

[34:49] benches together yeah Ian you can do

[34:51] that what I would actually recommend one

[34:52] of my favorite things is the um uh we

[34:55] call them those Cobra push-ups where you

[34:56] scoop

[34:57] under right so now if you come from the

[35:00] top the first part of the exercise is

[35:02] actually as you come down is just a a u

[35:05] really upper chest into shoulders but

[35:08] mostly upper chest then when you come

[35:10] underneath the the the bottom Point here

[35:12] and you push up and through that's all

[35:14] triceps especially if your elbows are

[35:16] nice and tight to your side right you're

[35:17] going to want to make sure that your

[35:18] elbows are tight kept tight to your side

[35:20] slightly behind your body because the

[35:22] triceps will you know also extend the

[35:24] arm behind the body this way right you

[35:26] know so what you want to do is focus on

[35:29] that latter part because it's that it's

[35:31] that push up and through that's going to

[35:33] work all triceps for the most part and

[35:36] then come back down now if you push back

[35:38] up and out of it you're really working

[35:39] shoulders and then back into the upper

[35:41] chest again but if that's not the target

[35:43] of what you're looking for at the time I

[35:46] always thought it I always thought it

[35:47] was more of like a chest exercise like

[35:49] it seems it's really a great exercise

[35:52] for that whole pushing you know uh uh

[35:55] muscle group you know action so you're

[35:56] going to be obviously in any uh push

[35:59] action you've got involvement of uh

[36:00] shoulders chest and triceps but that

[36:03] last part of the of the exercise just

[36:05] swooping up and through and really

[36:07] extending and pushing straight you know

[36:08] straight down as your elbows stay tight

[36:10] to your sides that's really highly uh

[36:13] tricep oriented so I would I would I

[36:16] would for me that would be one of my

[36:17] favorite because I still love a tricep

[36:19] push-up but I think you get more uh more

[36:22] benefits from the actual uh swoop up

[36:25] than you do from just a regular pushup

[36:27] okay because you're decreasing the

[36:29] involvement of the chest that way if you

[36:30] stay straight straight like this doing a

[36:32] tricep push-up you're still going to

[36:33] have heavy involvement of the chest

[36:35] you're still going to get front delt so

[36:36] you want to make sure you can kind of

[36:38] eliminate that a little bit and that's

[36:39] why we add that little upward scoop well

[36:41] I was what I was thinking though is that

[36:43] like the upright dips were were more for

[36:45] chest than they are for triceps or is

[36:47] that incorrect no no no incorrect

[36:49] upright upright dips you're really

[36:50] trying to uh Target triceps with that

[36:53] that's why again you kind of got to look

[36:54] at it like um uh you know if you look at

[36:59] the angles right the angles Against

[37:00] Gravity so gravity we know acts straight

[37:03] down so if you're looking at the Angles

[37:05] and you're doing an upright dip if your

[37:07] elbows are straight here and you're

[37:08] standing nice and tall and you're

[37:10] pushing up you're really focus on mostly

[37:12] just the triceps to do the lifting part

[37:14] of the exercise to push your body up

[37:16] against Gravity the more you start to

[37:18] lean forward if you start to do this

[37:20] there's more gravity now hitting the

[37:22] back of your you know more surface area

[37:24] for Gravity to act on so it's going to

[37:26] start acting more in this direction here

[37:28] more surface area across the back and

[37:30] then by tilting you're exposing now the

[37:32] chest to actually the pushing exercise

[37:34] almost like the it's like a um it's like

[37:37] what happens with a incline a flat bench

[37:39] versus a a sit up a stand up U seated uh

[37:43] seated press when you're laying flat

[37:45] gravity is working all across your

[37:46] muscles here so you're working mostly

[37:48] chest as you start to raise that incline

[37:51] up now gravity is working straight

[37:53] through here which is the shoulder so

[37:54] now they're going to have to work

[37:55] against gravity but the chest is sort of

[37:57] taken out of the equation so it's sort

[37:59] of a way to think about how your body is

[38:02] positioned against the force that you're

[38:03] pushing against yes we're using the

[38:05] dumbbells but we're always Fighting

[38:06] Gravity too so the more upright you are

[38:08] in a dip the more you're going to work

[38:10] your triceps the more forward you are

[38:11] the more you're going to work your uh uh

[38:13] chest oh well that's that's good to know

[38:16] I was I always thought it was more of

[38:17] like a chest one but no Lean Forward

[38:19] just lean in more lean in more and

[38:21] forward when you do your when you're

[38:23] trying to Target if you're doing it for

[38:24] a chest related workout lean in more to

[38:27] get more chest and then so when you want

[38:29] to try to isolate that you know as much

[38:31] as you can we know that it's still going

[38:32] to work all of your muscles there

[38:33] they're all that's why they all work

[38:34] together but when they're when you're

[38:36] upright you're GNA favor the triceps

[38:38] more yeah well I have another question

[38:39] but I'll let John or Ryan if they have

[38:41] if they have one we'll go with one more

[38:43] uh one more across the board and then

[38:45] we'll uh we'll call it a

[38:47] day so whoever wants to go first

[38:52] um what uh he's choking under

[38:58] pressure no I got the question it's a i

[39:01] supplements aren't really an option for

[39:03] me uhhuh because I really don't have

[39:05] that much money y um what would you

[39:07] suggest for a pre and

[39:10] post I mean I think you know and it's

[39:13] interesting because you know that when

[39:14] it when it comes to supplements I get

[39:15] that question all the time is if

[39:16] supplements are absolutely necessary to

[39:19] results and it you know really depends

[39:21] because it depends on what your goals

[39:23] are you know when I did a video a while

[39:25] back on

[39:27] um the topic of food versus supplements

[39:29] you know you look at a supplement like

[39:31] uh like creatine you know and if you're

[39:34] desire if you're a believer in creatin

[39:36] monohydrate or or crealine or whatever

[39:38] you know just the the base effects of

[39:40] creatin and you want to experience the

[39:42] benefits that research shows that it

[39:44] will give you it's going to be damn hard

[39:46] to do without supplementation because

[39:49] the amount of let's say steak that you'd

[39:51] have to eat to get the the adequate

[39:53] amounts that have been shown to benefit

[39:55] you would would be almost impossible you

[39:57] know to do that now you're going to get

[40:00] not not just that you're going to get

[40:01] all the extra uh the extra stuff that

[40:04] comes with that so like the saturated

[40:05] fat from the from the 16 pounds of steak

[40:08] that you'd have to eat to get your your

[40:09] creatin you know to equate to a five

[40:11] gram dose so the idea is um

[40:16] supplementation depending upon what your

[40:18] goals are is sometimes more more

[40:21] necessary than others um and it

[40:22] certainly makes things more convenient

[40:24] but there's a lot of guys like you that

[40:25] are in your situation that don't have

[40:27] the the means yet to be using them so I

[40:30] say you know pre-workout you got to make

[40:33] sure that you've got some sustainable

[40:35] energy you don't want to load up too

[40:36] much pre-workout you know even RX1 we've

[40:39] only got a limited amount of calories in

[40:41] there it's not about loading yourself up

[40:42] with calories it's just giving yourself

[40:44] good quality food um to have some uh to

[40:48] sort of set the stage for your workout

[40:50] to have enough energy to go through I

[40:51] always used to eat a banana myself um

[40:54] just have a banana maybe a little bit of

[40:55] peanut butter

[40:57] uh the you know the the peanut butter

[40:59] providing a little bit of protein I

[41:00] always like to have all three components

[41:03] but the uh the peanut butter will

[41:05] actually with the fats will actually

[41:06] slow down the absorption a little bit of

[41:08] the banana so you're looking at a more

[41:10] high glycemic carb uh slow it down

[41:12] slightly with the peanut butter sort of

[41:14] like a perfect mix uh pre-workout again

[41:17] you're not you're not loading up too

[41:18] much it's it's really kind of a small

[41:20] quantity but it will get you through

[41:21] post-workout wise um again you want to

[41:24] make sure first and foremost you get

[41:26] protein after your workout uh I talked

[41:28] about that in the video how carbs can

[41:30] kind of interfere people have different

[41:32] views on on how much carbs should be

[41:34] involved in that post-workout um you

[41:37] know uh drink or meal um first and

[41:41] foremost you need you need to find

[41:42] protein so it could be something uh as

[41:46] boring as uh I don't know like a

[41:50] um some egg whites or a glass of milk or

[41:55] um you know cottage cheese you know like

[41:58] something you know you got to make sure

[42:00] you get your protein right and you know

[42:03] if you if you if you again I I prefer in

[42:07] that time I I prefer post-workout Shake

[42:09] but you know if the limitation is there

[42:12] then you gotta find you gotta find

[42:13] suitable Alternatives uh I just wouldn't

[42:15] I wouldn't go in and start eating

[42:17] something like is uh um as tough to

[42:20] break down say a steak you know

[42:22] post-workout because a little bit it's

[42:24] going to be a little bit harder for you

[42:25] to assimilate that and and digest it so

[42:27] I would I would probably stick with more

[42:28] of the types of foods that I that I

[42:30] suggested all right

[42:33] thanks all right I got h two quick

[42:35] questions Jeff um number one to pigy

[42:38] back off the protein the women's protein

[42:40] I'm trying to get my my girlfriend to

[42:42] they know I'm trying to explain the

[42:44] difference between women's bodies and

[42:45] men's bodies and soy protein and

[42:47] whatever what I guess what how do you

[42:50] explain like the way the way that works

[42:52] compared to what athlet the three-step

[42:54] stage of athlet x men works so from how

[42:58] the women's protein differs from the

[43:00] three steps of RX1 123 yeah exactly I

[43:03] mean we we uh we don't from a protein

[43:06] standpoint we use uh isolate protein

[43:08] over there way isolate protein um

[43:11] because we we find that it's it's the

[43:15] best but it's the highest quality

[43:16] protein out there and the requirements

[43:19] are going to be the same from a woman or

[43:21] a man um at least in terms of the

[43:23] quality of the protein um you know

[43:26] I think that there are definitely

[43:29] opportunities for um you know whether it

[43:32] be a pure isolate or or a concentrate or

[43:35] a blend we use a blend in ours because

[43:38] we sort of have you know the the the

[43:40] different stages even in rx3 we have a

[43:43] blend of casin and way isolate you know

[43:46] the fast acting way and the slower

[43:48] digesting casin um but for our woman's

[43:51] blend because we're sort of treating it

[43:52] like a post-workout posttraining blend

[43:54] it's just the way isol it

[43:56] so I mean there's not much different she

[43:58] could get away with doing rx2 but we put

[44:02] other ingredients into rx4 that would be

[44:04] more uh appropriate for a woman so we

[44:07] you know we put extra calcium for you

[44:09] know for uh bone density reasons we

[44:11] actually put in res veritol and some

[44:13] other ingredients that a lot of women

[44:15] are already taking CoQ10 things that

[44:18] women are already probably taking for

[44:20] the heart benefits or for the anti-aging

[44:22] Properties or you know the other reasons

[44:24] why women take that healthier skin

[44:26] healthier Nails you know things that

[44:28] guys may not necessarily care about so

[44:30] much but we sort of put that in the

[44:32] blend with the protein but by and large

[44:35] it's a it's a it's a way U it's a way

[44:37] it's a way isolate protein pattern so

[44:39] she could she could theoretically use RX

[44:42] too but I think you know I don't know if

[44:44] she wants to get the benefits of

[44:45] crealine and some of the other things we

[44:47] put in there sure and then um other

[44:50] question here real quick is sometimes

[44:51] when the exercise calls for 10 to 12 um

[44:54] you know sometimes using weights that

[44:55] you know make me fail other than like

[44:57] nine eight maybe sometimes 10 I might do

[45:00] myself a favor by using a little heavier

[45:02] weight and failing in eight to 10 rather

[45:04] than 10 to 12 or is that do me a

[45:06] disservice uh yeah the if you do the

[45:11] um um if you I always say when you don't

[45:15] your muscles don't know the difference

[45:17] of you know whe whether you are counting

[45:20] out 8 9 10 11 12 they don't know the

[45:23] difference all they're looking for is

[45:24] perceived exertion so

[45:26] if you can beat them up and you're using

[45:28] a weight that you were hoping to get 10

[45:30] to 12 out of but you w up getting nine

[45:32] you know don't no worries you don't have

[45:34] to worry about that um you just have to

[45:38] uh know that what you did in that set

[45:40] you gave it all you you gave it all you

[45:42] had okay so I never get hung up on

[45:45] numbers ever ever never I mean I just

[45:46] use it as a guideline I say 10 to 12

[45:48] should be your range because that's

[45:49] where we want to get you like I find if

[45:51] you're working out and you're and you're

[45:52] failing in like the 3 four five range

[45:55] you're really not Focus so much on

[45:56] hypertrophy as you are um as you should

[45:59] be so let me give you the range of 10 to

[46:01] 12 but I personally almost in all my

[46:04] workouts never consistently hit 10 to 12

[46:07] reps all the time okay

[46:11] cool and then uh Jackson got one more

[46:14] yeah my last qu um for the I think it's

[46:17] called the six-pack promise or something

[46:19] like that uh that's on the the portal do

[46:22] you recommend doing that with the

[46:24] program because there I never really

[46:26] remember reading anything about using it

[46:27] in conjunction or if you're just

[46:29] supposed to get the majority of the core

[46:31] from the actual exercises no yeah I uh

[46:34] we get that question a lot I definitely

[46:36] um we included it now with athle x uh

[46:39] because I think it's a great thing to do

[46:41] um you know directly I do ab work uh six

[46:44] days a week so I always treat it

[46:46] separately from my ab Works my ab

[46:48] workouts now if it's a dedicated day on

[46:50] athletex that already has just AB

[46:52] training in it no need to do additional

[46:54] AB training but on the days that doesn't

[46:57] have direct AB training on it you can do

[46:59] the six-pack promise and really again it

[47:02] goes down to consistency me personally

[47:04] I've always done AB uh ABS consistently

[47:07] but for just literally seven eight

[47:09] minutes a day that's it and I usually

[47:11] like to treat it on its own time you

[47:14] know I like to treat it in its own

[47:16] separate part of the

[47:17] workout so I I'll do it like if I can

[47:20] I'll work

[47:21] out people don't want to leave me

[47:24] alone

[47:28] so anyway if um if I if I had to that

[47:32] was a guy calling in a question from the

[47:34] uh from the Google

[47:36] Hangout if I had to if I had to uh do it

[47:39] separ if I could do it separately I

[47:41] would do it separately I would do like

[47:42] my my workout let's say in the morning

[47:44] mid morning afternoon whenever and for

[47:46] me a little trick I do I do my ab work

[47:49] right before dinner because I know that

[47:51] I'm never going to forget to eat dinner

[47:52] in a night and if I'm not going to

[47:54] forget to eat dinner then I shouldn't

[47:55] forget to do my my abs so I'll do a

[47:57] little seven minute 8 Minute routine

[47:58] perfect from the six-pack promise you

[48:00] know you pick one of the shuffle

[48:01] workouts do that workout and then go eat

[48:05] because you know that you've not

[48:06] forgotten to do it and again for me just

[48:08] like everything else consistency is key

[48:12] on the sixth day you just prefer to do

[48:13] abs don't do any running or anything

[48:15] like that yeah I just do abs yeah even

[48:18] even if it's a rest and Recovery day

[48:20] yeah right I always allow myself one day

[48:22] to do nothing to do absolutely nothing

[48:24] no training nothing but uh from a from a

[48:28] a workout standpoint if it's an off day

[48:31] um I I will still do my abs and not and

[48:34] not consider that a training day because

[48:36] abs are so

[48:37] resilient they're they're they're

[48:39] constantly firing they're constantly you

[48:41] know used to the the work that they have

[48:43] to do um so I would I would uh not

[48:46] consider that really a dedicated app

[48:49] session you know the thing with abs too

[48:50] is very rarely are you soar the next day

[48:52] from them you usually just soar during

[48:54] the the seven eight 10 minutes that

[48:56] you're doing them and as soon as you

[48:57] stop you feel fine so uh they're very

[49:00] very resilient okay cool cool all right

[49:06] guys well we went uh pretty long here

[49:08] but um I appreciate you guys following

[49:12] um me and watching all the videos and

[49:15] your support and being over on Facebook

[49:17] and uh um it's it's huge I mean the athl

[49:20] x is really uh I know I don't get an

[49:22] opportunity to get on YouTube and do a

[49:24] lot of commenting and replying to

[49:26] comments and I wish I could do a lot

[49:27] more of it I do but uh I spend all my

[49:30] time trying to create the videos that

[49:32] you see ultimately on Saturdays and to

[49:35] come up with and maybe do some um you

[49:37] know create new programs and new things

[49:39] that you guys want to see um that at

[49:41] times I don't get a chance to do enough

[49:43] of this but this is something I'd like

[49:44] to do more of it gives me an opportunity

[49:46] to get in here maybe in the midweek and

[49:49] uh and do this So for anybody that's not

[49:51] watching um or or for anybody that's

[49:53] going to be watching this later if you

[49:55] wanted to be a part of something like

[49:57] this I'm usually going to announce this

[49:59] kind of over on my Facebook page so if

[50:01] you're not already over there as a fan

[50:03] would just be

[50:04] facebook.com aanx and um we'll kind of

[50:08] announce when we're going to do this

[50:09] maybe a little bit more of a heads up I

[50:11] know Jackson said he kind of skipped out

[50:12] of a class I'm gonna get killed by his

[50:14] Professor for you know getting him out

[50:16] out of class so you know but I mean you

[50:20] know I don't know how much how much

[50:22] notice I can give but we we'll probably

[50:24] announce the topic and then have you

[50:25] guys who are interested jump on and have

[50:27] the opportunity to uh do this so I can

[50:29] answer your questions directly because I

[50:30] really do like to do it I just don't get

[50:32] as much chance as I can to interact back

[50:34] with everybody so uh yeah yeah we

[50:38] appreciate that I'm sure so actually see

[50:42] the the Creator you know actually do

[50:43] something like this face to face pretty

[50:45] NE dude I love it I love do a large

[50:48] thing yeah I love it I love I love doing

[50:50] it and I and uh I love doing the videos

[50:52] every week so um I'll uh I'll get to

[50:56] work on doing that because it's almost

[50:57] it's almost Friday we shoot him on

[50:59] Friday so uh it's almost coming up so um

[51:03] no uh no heads up yet on what it's gonna

[51:05] be but I can tell you it's a pretty cool

[51:06] one I already got it in my head cool so

[51:09] we'll see you guys on Saturday with that

[51:11] work out absolutely take care all right

[51:13] guys thanks Jeff

[51:17] app